We can see many boys training their arms in the gym. Many people think that girls do not need to train their arm muscles like boys. But in fact, girls also exercise arm strength, which can make you look more energetic. So how do you think girls can exercise arm strength? Let’s go take a look below!
1. Separate your feet, bend your knees slightly, lift your hips, keep the weight of your upper body on your waist, and straighten your upper body naturally to avoid excessive bending or drooping. Hold the dumbbells in a fist shape, with the center of your fist facing inward, the dumbbells in your left and right hands parallel to each other, and your arms straight and drooping naturally. Then spread your arms forcefully from top to bottom until they are parallel to the horizontal. Hold for 2 to 3 seconds and then slowly lower them. Recover and repeat. The entire movement is like a butterfly flapping its wings. (20 per group)
2. Stand upright naturally, with your feet spread apart, hold dumbbells with both hands on both sides of the body, keep your arms still, and lift your forearms upwards with force. During the process, your spine Stay straight, don't bend, and don't hold your chest and lower your head. (25 per group)
3. Lie halfway on a bench, hold the dumbbells in both hands and lift them upwards, bend your arms, and slowly lower them to the top of your head. Be sure to grab the dumbbell with both hands to prevent the dumbbell from falling and hitting your face. (20 per group)
4. Keep your feet shoulder-width apart, your body straight, and look forward. Holding a dumbbell in each hand, lift the dumbbell with your left hand and move it upward until the dumbbell is above your head and straight. At the same time, bend your right arm so that the dumbbell is at shoulder height. Then lift the bent right arm upwards and bend the left arm downward. Keep the right arm in the same position as you started. Place the dumbbell at shoulder height and repeat. (20 per group)
5. Let half of your body lie on the bench, relying on your knees and palms to support part of the strength. The other leg is naturally on the ground, and your hanging arm holds the dumbbell. Support the hands, knees and the opposite leg, and use force to ensure that the spine is naturally straight, without bending, lateral bending, or swinging. Place the supporting hand directly under the shoulder, and be careful not to shrug. When lifting up, if your arms are like hooks with dumbbells hanging on them, don't use too much force on your biceps while maintaining stability.
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